There are many exercises for training the back, and in the exercises, each action has a different effect, and In exercise movements, there are equipment and free-hand exercises. I believe many people are not clear about the movements and methods of free-hand back training at home. So, what are the movements and methods of freehand back training at home? Let’s take a look below.
1. Lying on your back and holding your back
This action can help the upper part of our back Part of it is stimulating, but you need to prepare a yoga mat first, then lie on the yoga mat and assume a crunching posture, then put your hands on both sides of the body to support the floor. At this time, exert force on the ground with your elbows. And the back also needs to be pinched inward, so that after the upper part of the back leaves the ground, the feet will not take advantage of it. If we train with bare hands, the key point of our training is actually the peak contraction, so we need to extend this time.
2. Prone, Stand Up and Turn
This action requires everyone to lie prone on the mat and then hang the area above their chest in the air, then place their hands on the back of the head, and then You can turn your back left and right, and hit it to the maximum extent. You should also move slightly slower, and keep your head in a normal state. Do not raise your head or turn your head, otherwise it will put pressure on the cervical spine.
3. Body sliding backwards
This exercise is completely used to train the back. First, the body lies on the ground, and then makes a push-up position. Next, fully extend your arms. When stretching, instead of lifting your body up, you slide your body back. During the process of sliding your body back, although your arms are said to be promoted, your body can still Try to press as hard as possible on the ground. In this case, our feet actually act like wheels. Generally speaking, when our body performs this action, it is like rolling the body with an abdominal wheel. You should be able to understand what it means when you hear this. In addition, our back should be kept straight, and the body should be basically The upper body should be kept parallel to the ground, but the movement should also be slower, otherwise, it will strain the shoulder joint and it will be bad.